Friday 7/6

Warm up

Shoulder activation #1

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Gymnastic #3 Warm up

-7x strict CTB pull ups

-3x P-bar swing complex (3 swings/2 dips)

-Pistols

-Bucket work 5x wipers or 5x round the clock

-From headstand/ press to handstand x3

-Negative bar muscle ups x3

Skill

TTB 

WOD

14x

30:30

-Jump lunges

-TTB